Sleep deprivation is a significant health concern that can have severe implications on heart health. Research has shown that insufficient sleep is linked to an array of cardiovascular diseases, including high blood pressure, obesity, heart disease, and stroke.
A study conducted in 2021 revealed that insomnia could lead to unhealthy habits that harm the heart, such as increased stress levels, reduced motivation for physical activity, and poor dietary choices.
Furthermore, adults who sleep less than seven hours each night are more likely to report health problems, including heart attacks and depression, which can increase the risk of heart disease and stroke.
Besides, regular lack of sleep can increase the blood pressure level, further leading to heart failure and kidney disease. The American Heart Association recommends 7-9 hours of sleep per night for most adults.
Chronic sleep deprivation can disrupt these beneficial effects, leading to high blood pressure, high cholesterol, heart attack, obesity, diabetes, and stroke.
However, the quality of your sleep is also important, as it affects how well you feel and function during the day.
Dr. Mohit Tandon, Consultant Non-Invasive Cardiologist at Fortis Escorts Hospital, Okhla, New Delhi, emphasizes that during sleep, your body repairs itself and regulates various functions, including blood pressure, heart rate, and blood sugar levels. Not getting enough sleep can pose serious risks to heart health.
“When you don’t get enough sleep, your body produces more stress hormones that constrict your blood vessels and raise your blood pressure,” Dr. Mohit Tandon explained.
During the non-rapid eye movement (NREM) sleep stage, your heart rate slows, your blood pressure drops, and your breathing stabilizes. This allows your heart and blood vessels to rest and recover from the stress of the day. However, when you don’t get enough sleep or have poor-quality sleep, your heart and blood vessels don’t get the chance to relax and heal.
This can lead to chronic inflammation, oxidative stress, and hormonal imbalances that can damage your cardiovascular system. Besides weight gain, lack of sleep can affect how your body processes glucose and insulin, the hormones that regulate your blood sugar levels.
“This can lead to insulin resistance, which means that your cells don’t respond well to insulin and can’t use glucose effectively. Insulin resistance can cause type 2 diabetes, a disease that increases your risk of heart disease and stroke,” said Dr. Tandon.
To ensure good quality sleep, follow these tips:
- Stick to a regular sleep schedule, even on weekends.
- Avoid caffeine, alcohol, nicotine, and heavy meals close to bedtime.
- Create a comfortable and relaxing sleeping environment.
- Avoid screens and electronics before bed to regulate your sleep-wake cycle.
- Exercise regularly, but not too close to bedtime.
- Limit daytime naps to avoid interfering with nighttime sleep.
- Seek professional help if you have a sleep disorder or regular trouble sleeping.
Prioritizing sleep and maintaining healthy sleep habits are crucial for heart health and overall well-being. It’s essential to recognize the importance of sleep and take steps to ensure you get enough restorative rest to protect your heart and reduce the risk of cardiovascular diseases.